A Dieting Plan Can Help You Lose Weight and Improve Menopause Symptoms

A dieting plan provides a framework or blueprint for reaching your weight loss goals. It can also help you make long-term healthy changes to your eating habits.

Some diet plans exclude entire food groups, which can create nutrient deficiencies and can be harmful if you have certain health conditions. These types of diets are not a good fit for everyone.

Weight loss

This plan focuses on eating more whole foods (like fruits, vegetables, lean meats, nuts and seeds) and cutting out ultra-processed ones. It also emphasizes the importance of being physically active, which can help you lose weight and improve menopausal symptoms like hot flashes and brain fog. It’s based on a daily allowance of 1,200 calories and can be adjusted to fit your needs. You’ll still achieve your recommended intakes for sugar, sodium and fiber with this diet.

Reduced risk of chronic diseases

Over time, unhealthy eating habits can lead to chronic diseases like heart disease, diabetes and certain cancers. These conditions compromise quality of life and contribute to high health care costs. They are largely preventable by changing diet and avoiding tobacco and excessive alcohol use.

A dieting plan can help reduce your risk by replacing processed foods with healthy options, such as fruits, vegetables, whole grains and lean protein. You should also limit the amount of added sugars, saturated and trans fats and salt you consume. In addition, you should exercise regularly and avoid smoking.

GAO has found that many diet-related health conditions, such as heart disease and obesity, are largely preventable through changes to your diet. However, federal efforts to reduce Americans’ risk for these conditions are scattered across 21 agencies and are not well coordinated. This is particularly true for racial and ethnic minority groups and those living at lower socioeconomic levels.